Let’s be real—most of us don’t have time for long, drawn-out workouts. I definitely don’t. But here’s the thing: you don’t need a full hour to get in a really effective workout.
I’ve been doing short, high-intensity workouts for years, and they’ve helped me stay strong, fit, and consistent—even when life gets busy. The key is to stop wasting time and focus on what actually works.
Whether you’ve got 12 minutes, 20 minutes, or anything in between, here are five ways to get more out of your workouts in way less time.
1. Have a Plan Before You Start
One of the biggest time-wasters during workouts? Not knowing what you’re doing. If you walk into your workout without a plan, chances are you’ll spend more time thinking about what to do than actually doing it.
Instead: Map out your workout ahead of time. Whether you’re following a HIIT session, a bodyweight circuit, or a strength training day, having a plan eliminates guesswork and keeps you moving.
Pro Tip: Write it down, screenshot it, or follow a pre-set workout—like the ones in the 12 Minute Athlete app—so you can stay focused and efficient from start to finish.
2. Focus on Full-Body, Compound Movements
If you want the most bang for your buck in a short amount of time, compound exercises are the way to go. These movements engage multiple muscle groups at once, helping you build strength, burn fat, and improve coordination all at the same time.
Think: Squats, push-ups, lunges, burpees, pull-ups, and mountain climbers—any move that works multiple areas at once.
Pro Tip: Skip isolated moves (like bicep curls or crunches) during short workouts and go for compound bodyweight exercises instead. Check out our list of best bodyweight exercises for inspiration.
3. Train in Circuits to Keep Moving
Circuit training is the heart of efficient, time-saving workouts. By moving quickly from one exercise to the next with minimal rest, you’ll keep your heart rate up while building strength and endurance.
The result: A killer full-body workout that burns more calories in less time—and keeps you mentally engaged the whole way through.
Pro Tip: Choose 4–6 exercises, set a timer (try 30 seconds on, 10 seconds off), and repeat for 3–4 rounds. Try this beginner-friendly HIIT circuit if you’re just getting started.
4. Use HIIT to Maximize Intensity in Minimal Time
High Intensity Interval Training (HIIT) is one of the most effective ways to train when you’re short on time. These short bursts of effort followed by brief rest periods improve your cardiovascular fitness, boost your metabolism, and build muscle—all in one fast-paced session.
The best part? Even just 12 minutes of HIIT can leave you drenched in sweat and feeling accomplished.
Pro Tip: Keep your intervals short and intense (e.g., 20 seconds of all-out effort, 10 seconds rest), and go all-in during work periods. Need ideas? Check out our library of HIIT workouts.
5. Ditch the Phone Distractions
You might not realize it, but checking your phone mid-workout is one of the biggest time and energy drains. Every text, scroll, or notification break kills your momentum—and makes your workout drag on longer than it needs to.
Instead: Use your phone only as a timer or to track your workout—then set it to Do Not Disturb or airplane mode to stay focused.
Pro Tip: Use a simple interval timer that won’t interrupt your flow with distractions.
The Bottom Line
You don’t need to spend hours at the gym to get stronger, fitter, and healthier. With the right approach, you can get an incredibly effective workout in just 12–20 minutes—no excuses needed.
So next time you’re short on time, don’t skip your workout. Just train smarter. Stick to a plan, move with purpose, and stay focused. You’ll be amazed at what you can accomplish in just a few minutes a day.
